GRID 6 FINALE II – SPRINT RELAY

Only the top two teams in each division make this race, and it is for all the marbles.

This is the race we have all been waiting for. This race will decide the winner of each division, the Champions of GRID 6 Finale II.

Here is an example of a Sprint Relay from the FGL Season (different team size) –

RACE RULES:

There are 6 elements that make up the race. Each athlete must FINISH one element. There is only one athlete on the GRID at a time. An athlete on the GRID can sub in any athlete at any time UNLESS they have just completed the last rep of an element. When an athlete finishes an element (by completing the last rep) that athlete MUST run to the start line, complete a 4 point touch behind the start line, then sprint to the finish line. Once that athlete crosses the finish line they MAY NOT re-enter the GRID. The only elements that do not require a sprint to the start line to finish the element are the distance related elements (i.e. handstand walk or in this case, the OH Walking Lunge). Once the performing athlete crosses the finish line, the next athlete may enter. The race is over when the last athlete has completed the last element, sprints to the start, then sprints to the finish and crosses the finish line.

ELEMENTS BY DIVISION

AAA

(10) DB Snatch 40lb

(8) Toes through rings

OH Walking Lunge (length of GRID ) 75lb

(12) Burpee box over 24″

(8) HSPU

(5) Clean 185lb

AA

(10) DB Snatch 70lb

(3) Bar Muscle Up

OH Walking Lunge (length of GRID ) 95lb

(12) Burpee box over 30″

(5) 10″ Deficit HSPU

(5) Clean 225lb

A

(14) DB Snatch 70lb

(8) Bar Muscle Up

(10) Hang cleans @ 125lb

Handstand Walk (length of GRID)

(12) Burpee box over 30″

(5) Clean 300lb

DUMBBELL SNATCH

Player begins with one dumbbell on the ground

Player elevates dumbbell in one fluid motion to a position directly overhead with

hips open

elbows and knees fully extended

feet stationary, parallel and within shoulder width

heels on the ground

There is no requirement to alternate

BAR MUSCLE UP

At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out

Player then elevates by pulling upward onto/over the bar to achieve full elbow lockout above the horizontal bar

Player’s head breaks the vertical plane above the bar while locked out on top

TOES-THROUGH-RINGS

At the beginning of each repetition, player suspends vertically from the rings with arms fully extended and elbows locked out

Player must elevate both feet and clearly pass toes completely through the rings

OVERHEAD LUNGE

Player must hold barbell overhead at all times during the movement

Player begins in a fully standing position with hips extended.

Player advances forward by stepping forward and dropping the trailing knee until it touches the ground.

If player stumbles or takes any form of advancement other than described above, player must return to the previous hashmark to begin again

BURPEE BOX JUMP OVER

Movement begins in a prone position, making chest contact with the ground

Player then rises from prone position and propels body over the box in any manner: both feet must travel over the top of the box (with or without touching the box top)

Player’s hand(s) may not make contact with the box at any point during the repetition

The repetition is counted once the player has cleared the box and touched the ground, with both feet on the opposite side of the initial jump. If the player lands on any side other than OPPOSITE of the initial jump, the rep does not count.

CLEAN

Player must elevate the barbell from the ground to the shoulders, achieving a front rack position

Player may use any form of clean including power or squat unless otherwise designated

The clean is complete when Player successfully achieves a fully standing position with:

barbell under control in the front rack position

both elbows past the frontal plane of the barbell

Player’s feet stationary, parallel and within shoulder width

hips fully open

knees locked out

heels on the ground

HAND STAND PUSH UP (Against support)

Player begins repetition in a fully inverted handstand position:

only heels touching the wall

arms and elbows fully extended

Shoulders at least partially behind the vertical plane of the fingertips

palms inside any designated perimeter

Player must lower body vertically until the head touches the ground/mat

The repetition is counted when Player returns to a fully vertical handstand position by kipping or by pressing up until:

arms and elbows are fully extended

Shoulders over hands

only heels touch the wall

palms inside any designated perimeter

DEFICIT HANDSTAND PUSH UP

Player begins repetition in a fully inverted handstand position with hands on top of designated deficit boxes:

arms and elbows fully extended

Palms on top of box

Shoulders over hands

only feet touching the supporting wall

Player may kick up to this position, or begin from the bottom of the HSPU to achieve the top of the movement

Player must lower body vertically until the head touches the ground/mat

The repetition is counted when Player returns to a fully vertical handstand position by kipping or by pressing up until: